Daily WOD – Dec 16, 2019

Dominika lining up for a snatch!

Complete 5 rounds for time of:

  • 25 KB swings (53/35#)
  • 20 wallballs (20/14# to 10/9′)
  • 15 handstand push-ups

WOD Notes: There will be a 25 minute cap for this workout. Your first round should ideally be in the 3-4 minute range; scale accordingly! There are lots of HSPU; they should not take more than 2 minutes/round. Consider cutting to 5 or 10 reps, or try out a decreasing rep scheme (15-12-9-6-3).

Community Notes: This Friday from 6-10pm is our first ever Row-a-thon! The event was inspired by a few of our members who want to attempt a full marathon (42,195 meters) as part of the 50k rowing challenge. We decided to make it a gym-wide event so we can provide company and camaraderie, and give other athletes a chance to tackle some longer distances too. Come on out to socialize, cheer, and/or row as much or as little as you’d like. A few things to highlight:

  • Rowers are first come first serve; please cycle on and off to give others the chance to row
  • Kids are welcome! From 6-7pm we’ll have an obstacle course set up on half of the gym, and from 7-9pm we’ll show “The Polar Express” in the back room. (Bring your pajamas!)
  • ICA members Swetha and Kris will be serving up some delicious Indian food at $10/plate with the proceeds going to charity. Click here for details.
  • Safety note: Long distance rowing can wreak havoc on your hip flexors and low back. If you haven’t been working up in distance, please don’t attempt a crazy long row. A great option would be to pull together a team of 4-8 athletes and tackle a marathon relay style. (Along those lines, Erin Burke is looking for 4-5 teammates – if you’re interested hit her up at a 5pm class or by email at erbur78@yahoo.com.)

 

Share on facebook
Facebook

This Post Has 3 Comments

  1. What a great community we have. Can’t wait for Friday.

  2. 5:00
    Alex 24:22 (Rkb, PUs)
    Janet 22:42 (35, 14, 20P)
    Sikora
    Nikki 20:40 (Rkb, 40sec Hold)
    Paul M. 18:59 (35, 16, 20#)
    Zabs 24:10 (16, 7HSPU: 35+AM)
    Bob B.
    Rocco 4+51 (44, 16)
    Tim 23:06 (9′, 3 Wall Climbs)
    Kelly K. 19:53 (15-3 HSPU @ 6″)

    6:00
    Lana 8:22 (15kbs, 10wb, 5press)…then 40cal bike)
    T 🙂
    Traci 23:15 (8, 15, 10) @ 6rds
    Zoe
    Tobin 19:42 (10-2 HSPU)
    Averie 22:05 (26, 10, PUs)
    Jeff 23:26 (14, 25#db)
    Jere 22:36 (12, 25, 25)
    Tim S. 21:11 (35, 14, 3xHS Holds)
    Iggy 22:35 (10hspu/rd)
    Rob 22:21 (12, 25, 15)
    Ryan S 18:57 (35, 14, 20)
    Jill 20:16 (26, 35sec HS holds)
    Tracy 21:20 (26, 8, HS holds)
    DR 25:00 (53 RKB, 14, 5 HSPUs)
    Sigal 25:00 (15-6-3-3-5 HSPUs)
    Nik 19:41 Rx+ (16# WB)
    Hannah 20:47 (25#kbx3, 15#kbx2, 10#wb, HS holds)

    7:00
    Kristen K. 22:07 (20, 8, climb)
    Julie
    Avery 20:49 (26, 10, 15)
    Laura 22:39 (26, 10, 20#x3, 15#x2)
    Jimena 17:16 (26, 8, 10)
    Rich 18:10 (16#wb, 25#db)
    V. 19:05 (26, 14, 2 wall climbs)
    PTM

Leave a Reply

Close Menu